Break the Lockdown with Your Wall (No Equipment Needed)

By Sean Beckford (CSCS, RYT, FST) on February 7, 2021


Need new workout ideas?

Do you only have just your bodyweight to train with?

If so, don’t make it complicated, start incorporating the wall into your workouts today!

Everyone has a wall, right?!


Normally, if you’re travelling, the wall is a great tool to use for a quick workout in your hotel before a work conference or hitting up the beach on while your on vacation. However, due to current events, most of us are training at home a lot more these days. Regardless of whether you have a lot, a little or no workout equipment at all, you need versatility and different variations of difficulty when it comes to your workouts.

Using the wall, you can add in balance, mobility work, some handstand practicing, and even some strengthening exercises. In addition, you can add progression to exercises based on your bodies current body capabilities, and as a result get the best workout for you!

The workout below can be completed relatively quickly (20-30 minutes) and is low impact. Please wear some socks, have clean shoes or go barefoot so you don’t scuff your wall.

****Important note, you should have a minimum level of fitness of holding plank comfortably on the hands for at least a minimum of 1-2 minutes before doing this particular workout.****


Warmup Exercise:


World’s Greatest Stretch on Wall: – 2 sets: 8-10 reps

  1. Have your legs in a split position with the top leg against the wall and have the other hand on the ground.
  2. Reach with the hand on the ground up to the wall, and have your other shoulder touching the wall as you revolve your torso.
  3. Keep your hips squared to the ground.
  4. Repeat for reps prescribed.

The Workout:

Push-Up to T-Fly on Wall – 3 sets: 6-10 reps

  1. Keeping your rear shoulder parallel to the wall, begin to descend down into your push-up with your feet shoulder-width apart.
  2. With control, go down into your push-up and open up the opposite shoulder opening up the chest and touching the wall as you revolve your torso.
  3. Repeat for sequence for reps and switch sides.

Single Leg Hip Thrust on Wall – 3 sets: 8-12 reps

  1. Lying down on your back having the feet hip-width apart and your body one half’s length away from the wall place one leg onto the wall with the other leg suspended in mid-air.
  2. With control and keeping your core tight and shoulder blades planted on the mat begin to lower your hips and explosively push your heel off the wall which will engage the same glute.
  3. Be sure to not have your hips twist and keep your core engaged.
  4. Repeat for reps.

Wall Walk Mountain Climbers: 3 sets – 3-5 Mountain Climbers           

  1. Ensure that your wrists can support your bodyweight in plank before attempting this exercise.
  2. Start in a plank position with your body facing away from the wall.
  3. Begin to walk your legs up the wall with control, and with each step or every other step you take up the wall, drive your knees into your chest one leg at a time until you’re in a Chest-to-Wall hold.
  4. Begin walking down the wall with the same pattern as you did to come up.
  5. Repeat for reps prescribed.

Once you’ve completed the three exercises rest for 1-2 minutes before starting at the top of the set again. Work up a good sweat and have fun !!!


Sean Beckford is an American/Canadian CSCS- (Certified Strength and Conditioning Specialist) through the NSCA, a registered yoga instructor (RYT), and a Fascial Stretch Therapist (FST) through Stretch-to-Win. He is a health enthusiast who works to help men & women live, healthier, happier and stronger lives. His philosophy is to turn your weaknesses into strengths.